WEEKLY REPORT – 11.01.15

SALT LICK
According to the CDC, the average American consumes 3,300 milligrams of sodium a day- daily requirement is 1,500mg a day. One reason for this is sodiu hides in many foods that are prepared. These foods account for more that 40 percent of the foods we eat in our diets. Eat more fresh foods and check the labels.

SUPER SLUSHY
According to the Clinical Journal of Sports Medicine when athletes drank a slushy prior to running the the heat, they lasted 23 percent longer than drinking cold water.

NO MOTIVATION?
British scientists found that using your senses to imagine a positive workout will give you the right mental images that can help you get to the gym and get a better workout.

THE ULTIMATE POST-WORKOUT ROUTINE
Shake, shower, and… rubdown? Researchers in Canada recommend 10 minutes of massage after exercise to help alleviate soreness and may speed up recovery. How’s it work? Exercise causes proteins called NFkB chemicals to migrate into muscle cells. This triggers the release of inflammatory proteins into your exercised muscles, causing soreness and prolonging recovery. Massage hinders NFkB chemicals from reaching the muscle cells, stopping soreness before it starts and potentially speeding up recovery.

DID YOU KNOW
A higher I.Q. equals more dreams: The smarter you are, the more you dream. A high I.Q. can also fight mental illness. Some people even believe they are smarter in their dreams than when they are awake.

SQUAT FOR SPEED
Researchers in England report that lower-body exercises can help you sprint faster. In an 8-week study, men did up to 4 sets each of four leg exercises two times a week. The results: They improved their sprint times by 8 percent and their squat strength by 18 percent. The reason: Ground based leg exercises improves the force your legs can produce on the ground, which results in better acceleration.

LIFT HEAVIER
A study in the Journal of Strength and Conditioning Research says if you’re not getting stronger, your metabolism may not be running as high as it could be. Two groups of rats were placed on a 3-day-a-week strength training program, but only one group was given progressively heavier weights. After 8 weeks, the rats with heavier weights had a greater spike in metabolic function.

GOOD NEWS FOR COFFEE DRINKERS
Multiple studies show that the antioxidants, caffeine, caffeic acid, and chlorogenic acid contained in coffee can protect against diabetes, cancer, Parkinson’s disease, gallstones, cirrhosis and liver cancer. Results improved up to 4 cups per day. The kicker is, sugar, syrups, and heavy creamers negate the positive effects. To improve health, consider drinking coffee black (preferably organic), or sweeten with stevia or cinnamon and minimal cream.

NO MAGIC PILL
Just as extensive exercise cannot compensate for an unhealthy diet during weight loss, supplements and herbs cannot compensate for lack of adequate rest! Many people search for the magic pill (supplement, herb, exercise or meditation) that will fix all of their ills, when oftentimes the greatest overlooked magic bullet is rest! If your attempts to feel better are falling short, consider adding naps, rest times, or more sleep to allow time for the body to rebuild and rejuvenate.

MORE ON SPLENDA
Don’t be fooled by the new marketing strategy of Splenda Essentials. Splenda is chemically chlorinated sugar (similar to DDT), designed to make your body ignore the sugar part, although weight gain is a common side effect. The vitamin doses in the product are very small, and do not compensate for the damage the chlorine does in the body. A Duke study has shown that Splenda damages healthy gut flora, changes the p.H. of fecal material, and alters nutrient absorption after just 12 weeks. To maximize health, skip the artificial sweeteners and use real sugar, honey, xylitol, or stevia instead.

SPICE UP YOUR LIFE
Adding spices like ginger, cinnamon, garlic, or even salsa may be a great way to add zesty flavor to foods when trying to limit fats or carbs! Experiment with each one to determine your favorite.

CHEW ON THIS!
Xylitol is safe for sugar replacement in small doses. In addition to tasting sweet, it has the added benefit of being protective of teeth, since it is slippery and prevents bacteria from growing in the mouth, and throat. Many European toothpaste brands include it instead of fluoride, and it is dentist recommended. Consider using xylitol in small doses when sugar replacement is needed.

DID YOU KNOW
Vomeronasal organ: There are tiny (and useless) chemoreceptors lining the inside of the nose.

SLEEP, SLEEP, SLEEP
A study from Yale University reveals one more reason why it is so important to get at least 8 hours of sleep per night, preferably starting before midnight. It appears that disruption in the circadian clock, or mechanism that regulates the 24 hour cycle of sleep and metabolism, can have harmful effects on the immune system, leading to decreased ability to fight off bacteria and viruses. To maximize health and vitality, get your sleep regularly and try not to “push the clock.”

 

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.

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GARLIC SHRIMP PASTA

Servings: 4
Ready in 25 mins

Gather

1 1/2 tablespoons olive oil
1 pound shrimp, peeled and deveined
salt to taste
6 cloves garlic, finely minced
1/4 teaspoon red pepper flakes
3 tablespoons lemon juice
1 tablespoon caper brine
1 1/2 teaspoons cold butter
1/3 cup chopped Italian flat leaf parsley, divided
1 1/2 tablespoons cold butter
water, as needed
2⁄3lb spaghetti noodles

Step by step

• Boil pasta in water till tender, save 1 cup of pasta water for use later.
• Heat olive oil in a heavy skillet over high heat until it just begins to smoke. Place shrimp in an even layer on the bottom of the pan and cook for 1 minute without stirring.
• Season shrimp with salt; cook and stir until shrimp begin to turn pink, about 1 minute.
• Stir in garlic and red pepper flakes; cook and stir 1 minute. Stir in lemon juice, caper brine, 1 1/2 teaspoon cold butter, and half the parsley.
• Cook until butter has melted, about 1 minute, then turn heat to low and stir in 1 1/2 tablespoon cold butter. Cook and stir until all butter has melted to form a thick sauce and shrimp are pink and opaque, about 2 to 3 minutes.
• Remove shrimp with a slotted spoon and transfer to a bowl; add pasta to skillet and continue to cook it in butter sauce, adding 1 teaspoon of pasta water at a time if too thick, about 2 minutes.
• Season with salt to taste.
• Place shrimp back into skillet and toss all ingredients around in skillet till all is incorporated and hot.
• Serve shrimp topped with the pan sauce. Garnish with remaining flat-leaf parsley.

Enjoy! And in the comments, let us know if you liked it!

Chicken Parmesan Sandwich

Gather

• 2 boneless, skinless chicken breasts
• 1/2 tsp garlic powder
• 1/2 tsp Montreal Steak Seasoning
• 1/2 tsp dried oregano
• 1 1/2 cups tomato sauce
• 2 oz shredded mozzarella cheese
• 1 tbsp low-fat grated Parmesan cheese
• 2 Ezekiel 4:9 buns

Step by step

1. Preheat oven to 425 degrees.
2. Line a baking sheet with foil and non-stick cooking spray.
3. Place two boneless, skinless chicken breasts on the baking sheet, and sprinkle with 1/2 teaspoon of dried oregano, 1/2 teaspoon of garlic power, and 1/2 teaspoon of Montreal Steak Seasoning.
4. Bake for 10 minutes, then place in refrigerator to cool.
5. Increase oven  temperature to 450 degrees. Slice chicken into 1/4-inch thick strips.
6. Layer the strips on Ezekiel buns.
7. Spread 1/2 a jar of tomato sauce over each roll and sprinkle with 1 tablespoon of shredded Parmesan cheese and 2 ounces of shredded mozzarella cheese.
8. Place Ezekiel buns in the oven to toast (take out when the roll is slightly browned).

Enjoy!

WEEKLY INTEL – 07.28.14

TRY EARTHING FOR BETTER HEALTH

Walking barefoot on the earth transfers free electrons that act as powerful antioxidants throughout the body. Studies show these electrons help thin he blood (reducing cardiovascular risk), reduce inflammation, reduce pain, reduce heart rate and improve sleep. The most effective transfer takes place near water, on wet grass, or on the beach. To maximize health, consider strolling barefoot as often as possible.

FUN FACT #98

The air from a human sneeze can travel at speeds of 100 miles per hour or more — another good reason to cover your nose and mouth when you sneeze — or duck when you hear one coming your way.

GARLIC KEEPS DRACULA AND CANCER AWAY

Studies show that 1-2 cloves of garlic per day can decrease risk of colon cancer by 30%, and decrease risk of stomach cancer by 50%. So in addition to being a natural antibiotic, and a great immune system booster, daily consumption of garlic can also decrease you cancer risk.

VITAMIN C FOR OVERALL HEALTH

Recent studies from Johns Hopkins University reveal that Vitamin C not only boosts the immune system, but it can lower blood pressure by about 5 points at a 500 mg daily dose. It also helps improve endothelial function, which improves blood vessel flexibility, thereby reducing risk of stroke and heart attack. To maximize health, consider adding foods high in vitamin C to your daily diet, or add a vitamin C supplement

DEATH BY DIET

The U.S. Surgeon General estimates that of the 2.2 million deaths in the U.S. yearly, 1.8 million are diet related (roughly 82%). To maximize health, examine your diet carefully and attempt to minimize unhealthy fats (trans fats, saturated fats, hydrogenated fats); minimize fried foods; minimize processed sugar and high fructose corn syrup (especially sodas); and avoid added pesticides and chemicals. Attempt to maximize whole, unprocessed, organic fruits, and vegetables; healthy fats (fish and flax oils); and pasture raised, lean organic meats.

HEALTH TIP #70

The National Weight Control Registry in a study of 3500 people who lost 60+ lbs in a year, 44 percent of them weighed themselves daily maintained the weight loss.

Indonesian Shrimp Fried Rice

Servings

2

Ingredients 

• 2 tablespoons kecap manis (Indonesian sweet soy sauce)
• 3 tablespoons soy sauce
• ½ teaspoon dried chili flakes
• ½ teaspoon shrimp paste (trassi) dissolved in 1 tablespoon of hot water (or 1 tablespoon fish sauce)
• 3 tablespoons peanut or canola oil
• 12 large uncooked shrimp (prawns) – peeled and deveined
• 1 carrot—finely diced
• 1 onion—finely diced
• 2 cloves garlic—finely chopped
• 3 cups cold cooked long-grain rice
• 1½ cups bean sprouts
• 1 tablespoon lime juice
• 1 tablespoon finely chopped fresh cilantro (fresh coriander)

 Directions

1. Mix together the kecap manis, soy sauce, chili flakes and dissolved shrimp paste in a small bowl.
2. Heat a wok or large skillet over a high temperature then add 1 tablespoon of the oil. Add the shrimp and stir-fry for 2 minutes. Remove the shrimp from the wok and set aside on a plate.
3. Heat the remaining 2 tablespoons of oil, add the carrot and onion and stir-fry for 3 minutes. Add the garlic and stir-fry for a minute.
4. Add the rice, bean sprouts and sauce mixture and stir-fry for 3 minutes, tossing to separate the grains and combine well. Add the cooked shrimp, lime juice and cilantro and toss to mix and heat through.